Building muscle: basics

In short: Muscles grow when training gives them a stimulus, enough protein and energy are available and the body recovers. Growth happens in the rest, not during training.

In more detail: Strength training creates fine damage in muscle fibres. During recovery the body rebuilds them stronger (supercompensation).

In detail

• Progression: Increase weight, repetitions or sets step by step.
• Repetitions: About 6 to 15 repetitions per set with a challenging weight are well supported for muscle growth.
• Protein: About 1.4 to 2 g per kg body weight per day are considered sensible for trainees (ballaststoffe-und-eiweiß).
• Sleep: Important for recovery and hormones (schlafhygiene-besser-schlafen).
• Patience: Visible results take weeks to months. Beginners progress fastest.
• Technique before weight: Clean execution prevents injury.